What Makes a Great Snack?
A healthy snack should do three things: keep you full, nourish your body, and prevent cravings. The best options are high in protein, fibre, and healthy fats, which slow digestion and regulate blood sugar.
Research from the Appetite suggests that high-protein snacks reduce hunger and calorie intake throughout the day.
Greek Yoghurt with Berries
Greek yoghurt is one of the best high-protein snacks available. It’s packed with probiotics to support gut health and casein protein, which keeps you fuller for longer.
Pair it with berries like blueberries or strawberries for natural sweetness and extra fibre.
Nuts and Seeds
A small handful of almonds, walnuts, or sunflower seeds provides protein, healthy fats, and fibre, keeping hunger in check.
Studies suggest that people who include nuts in their diet have better weight control and a lower risk of obesity (Nutrition Research Review).
Just be mindful of portion size, as nuts are calorie-dense—30 grams is ideal.
Hummus with Veggies
Hummus, made from chickpeas, offers a perfect blend of protein, fibre, and healthy fats.
Pairing it with carrots, cucumbers, or capsicum adds crunch and additional vitamins.
The protein-fibre combination stabilises blood sugar, preventing energy crashes and cravings.
Boiled Eggs
Eggs are an inexpensive and nutrient-dense snack rich in protein and healthy fats. A study in Proceedings of the Nutrition Society found that eating eggs in the morning reduces calorie intake for the rest of the day.
One boiled egg contains about 6 grams of protein, making it a filling and easy-to-prepare option.
Cottage Cheese with Nuts and Seeds
Cottage cheese is low in kilojoules but high in protein, with up to 20 grams per serving.
Adding flaxseeds or walnuts provides healthy fats and extra fibre, keeping you satisfied for longer.
This snack in particular is perfect for muscle maintenance while supporting weight loss goals.
Snack Smarter for Better Results
Choosing whole, unprocessed snacks instead of processed foods keeps hunger in check and supports metabolism.
The secret to successful weight loss isn’t cutting out snacks altogether—it’s choosing nutrient-dense options that work with your body, not against it.
Get Expert Help to Stay on Track
Eating the right snacks is just one part of a successful weight loss plan. At My Weight Loss Clinic, our nutrition experts and dietitians provide personalised meal plans and expert guidance to help you reach your goals faster.
Book a consultation today with My Weight Loss Clinic and let’s create a science-backed plan that fits your body, your goals, and your lifestyle. Get expert advice and real results—starting now!
Further Reading
Douglas, S. M., Ortinau, L. C., Hoertel, H. A., & Leidy, H. J. (2013). Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. Appetite, 60, 117–122. https://doi.org/10.1016/j.appet.2012.09.012
Mead, L. C., Hill, A. M., Carter, S., & Coates, A. M. (2024). Effects of energy-restricted diets with or without nuts on weight, body composition and glycaemic control in adults: a scoping review. Nutrition Research Reviews, 1–17. https://doi.org/10.1017/s0954422424000106
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